Thursday, 16 May 2013

1. Wait about half an hour and try to busy
yourself in the meantime. Studies show that intense food cravings only last
15-20 minutes.

2. When you’re experiencing a
craving, write it down in a diary. Write down the time of day and how you’re
feeling. Knowing what time of day and during what emotional state you usually
get cravings can help you beat them. Find your triggers!

3. Eat a healthy alternative
to your craving. If you’re craving something sweet, try a banana or another
piece of fruit. Nuts are also a good option to help eliminate hunger.

4. Bring healthy, well
portioned snacks with you to work or when you leave the house. Make sure you
eat regularly to avoid the temptation of fast food when you’re hungry.

5. Make sure your fridge and
pantry only has healthy snacks in it. Get rid of all comfort foods! Out of
sight, out of mind!

7. Drink water and make sure
you’re getting enough sleep. Sometimes you may just be dehydrated or lethargic.
Water is also a great aid in curbing your appetite.

8. Remind yourself why you
are trying to resist the food in the first place. If you are trying to get fit
or to slim down, remind yourself how badly you want to acheive that goal.

9. Try eating green, leafy
vegetables (such as lettuce, celery, cabbage and bokchoy) to get rid of the
munchies. Remember to only add minimal low-fat dressing if it’s your weight
that you are trying to target.

10. De-stress. Stress is one
of the biggest causes behind food cravings. Any activity that helps you relax
will help take your mind off food. Getting regular exercise or even just taking
some deep breaths will also help.

11. Have small in between
meals.Include fibre rich foods in your diet.This will kepp you full for a
longer time and thus you will not crave for junk food.

12. Don’t be too harsh on
yourself and your diet. The harder you have to force yourself to resist
something, the more likely you are to fall off the rails and binge or pig out.
Everything in moderation. Instead of cutting out your favourite food entirely,
try to cut down and only indulge once a week and have in smaller portion. You
can eat your favourite things here and there!

13. Exercise daily. This will
convert body fat into blood sugar, which will help reduce cravings. Exercise
also helps you maintain stamina, discipline and self-esteem, all of which helps
you resist food cravings.

14. Before sticking something
in your mouth, think about the long term effects. Is it worth eating a whole
block of chocolate in one go? Is it worth undoing all that exercise and healthy
eating you’ve previously done?

15. Keep busy. Sometimes, if
you allow your mind to sit and wander, it will induce food cravings.

16. Reward yourself (with
anything other than food!) when you resist the food you’ve been craving.

17.When you are tempted to
indulge have any of the following –Cinnamon sticks,Saunf,Sugarless chewing
gum.Your craving will pass away.

18.Have a balanced and
Nutritious meal.Deficiencies of Nutrients also lead to cravings.

Summers sap the energy out of you! The heat becomes unbearable and no
matter how much water you drink you are always thirsty, similarly summers tend
to take away your appetite. A lack of appetite means that you don’t eat as much
food as you regularly would, which means that your body ends up lacking its
regular nutrition quota.

It is vital to maintain your body's
water levels in the heat, not just by drinking fluids, but also choosing foods
that contain a lot of water.Basically a summer diet consists of
food that is high in water content, provides ample nutrition and cools your
body down while keeping you fromdehydration.
Since the sultry heat of summer increases with each degree
rise in the mercury, by rooting ourselves to nature's provision of healthful
food choices we can experience the bloom of our health and vitality.

YOUR SUMMER INDULGENCES

When
your body is losing plenty of water already, digestion of heavy foods depletes
the levels of water further. The result is fatigue, poor concentration, light
headedness and decreased metabolism.So opt for foods which are light in
digestion , have higher water content and are low in fat.

1)Curd - Intestinal infections
such ascholera,
typhoid, amoebiasis find it easy to surface during a warm climate. Eating curd
helps increase the friendly bacteria in the intestines. These bacteria promote
digestion and boost immunity.Curd helps you cool from inside and also it could be consumed in
varying options. Fromchaas, tolassito curd rice... just take your pick. Curd contains vitamin B which also helps soothe the ulcers,
allergies and heat boils that tend to appear during summers, from within

2)Coconut water - Due to sweating,
water and many essential minerals are lost from the body which makes you feel
tired and sluggish. Coconut water is packed with simple sugars, electrolytes,
and minerals that replenish hydration levels. Coconut
Water is rich in natural vitamins (especially the B vitamins), minerals &
trace elements (including zinc, selenium, iodine,
sulfur & manganese). Vitamins are necessary for the enzymatic reactions
your cells need in order to function.

3)Sugar cane juice –It comes in handy for
those who exercise orwork outduring summers. Containing only
natural sugars, it not only cools the body but also energises with a high
quantity of carbohydrates .The nutrients found in sugarcane are beneficial for
the functioning of the kidneys,heartand the brain.

4)Fruits - There are a variety of seasonal fruits that can be consumed which
will cool you from within this summer such as grapes, apples, bananas, pears, pineapple
and melons. Even citrus fruits such as oranges and lemons are excellent choices
of fruits for consumption this summer.They not only rehydrate the body but also
provide the essential vitamins and minerals to keep up the energy levels .

5)Vegetables - Light to digest,
water-based vegetables are recommended for the summer. Stockup on doodhi, turai,parhwal
and pumpkin as they are full of fibre and easy to digest. Other water rich
vegetables that can be included in your diet include cucumber, carrots,
tomatoes, spinach , bell peppers and ice-berg lettuce. These prevent urine from
being acidic in the summer. Eating these foods may assist your body's own ability
to release heat so the hot weather doesn't make you feel overheated or
exhausted. Avoid boiling or steaming them for too long, as this
depletes them of their water and nutrient content. Vegetable juices have
healing and restorative properties and make simple natural ways to enhance
health and vitality.

6)Lemon juice -A lemon and honey drink combination has the power of instantly
replenishing your body's lost water and also work as energizers.Lemon
is rich in vitamin C stimulate the release of
enzymes in the body and help release waste. Drinking lemon water first thing in
the morning will help to balance out the acidity of foods we've consumed as
lemons are alkaline-forming. Lemon juice
helps detoxify your body,rejuvenate your skin and boosts immunity.

7) Nonveg -Fish meat is preferable to chicken.You
should try and avoid red meat .These fish are not only are cooler on
consumption as compared to the red meat or chicken but also have high amounts
of fatty acids such as Omega -3 and Omega – 6.

8)Dryfruits and Nuts -While dry fruits such
as figs and raisins can be eaten without worry, cashews and pistachios should
be avoided as they are 'heaty' in nature and difficult to digest.

9)Aam Panna - Boil raw (green) mangoes and extract juice from them and add
salt, water,jeera and jaggery .It is an excellent preventor of heat and heat
stroke.

10)Green tea - If you get burnt, seek relief by sipping on green tea. Green
tea is a potent source of antioxidants that can neutralise cellular damage
caused by the sun's rays.

11)Sabza(tulsiseeds) in your drinks -- this has very cooling effect on the
body. It relieves indigestion,reduces nauseous
feelingand controls vomiting , helps in treatment of sore throat ,cough ,Asthma
and headache.

12)Herbal teas,Kokam
sherbet ,Saunf sherbet are not only
refreshing but also nutritious.